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171016

15
Oct

171016

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

Weightlifting

Front Squat (3 x 5 @ 60%)

Back Squat (10-50%,8-60%,6-65%,4 @ 70%)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Core – Tabata Hollow Body Hold

Metcon (AMRAP – Reps)

B-Fit

AMRAP 8

Max Calorie Row

REST 3 MIN

AMRAP 8

8 TRX Rows

16 TRX Pistols

24 Double Unders/50 singles

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